गोमुखासन
Cow Face Pose
Gomukhasana stretches two commonly tight areas — the outer hips and shoulders — in one shape.
- Hold
- 5–10 breaths per side
- Level
- Intermediate
- Family
- Seated, seated
- Focus
- Hip and shoulder stretch
- Works
- Outer hips
- Shoulders
- Triceps
- You’ll need
- Blanket under hips, Strap
- Found in
- Hatha
- “Sit evenly”
- “Top elbow points up”
Step by step
How to do Cow Face Pose
StartSit on a folded blanket.
- 1
From all fours, cross the right knee behind the left.
- 2
Sit back between the feet, knees stacked.
- 3
Sit on a blanket so the hips are level.
- 4
Reach the left arm up and bend it, hand down the back.
- 5
Reach the right arm behind and up the back.
- 6
Clasp the hands or hold a strap.
- Out
Coming out. Release the arms, uncross the legs and switch sides.
Breath
Breathe into the chest and upper back.
Focus
Hip and shoulder stretch
Why practise it
Stretches the outer hips, glutes and thighs with the legs, and the shoulders, triceps, chest and armpits with the arms. Because the arms and legs can be practised separately, it is a useful pose for people who sit at a desk all day.
Go deeper
Cow Face Pose: what to know
Setting up the legs
- Sit with the legs extended and cross the right knee over the left, stacking the right knee above the left
- Slide the feet out to the sides so the heels are beside the opposite hips
- Sit evenly on both sit bones; place a cushion or block under the hips if one side lifts
- If the knees will not stack, sit in Easy Seat or keep the bottom leg straight
The arm bind
- Reach the left arm up, bend the elbow and let the hand drop between the shoulder blades
- Reach the right arm out to the side, turn the palm back and bend the elbow, sliding the hand up the back
- Clasp the fingers if they meet, or hold a strap or towel between the hands
- Draw the top elbow up and the head back gently against the top arm
- Keep the ribs from flaring forward and the spine tall
Use a strap, not force
Whether the hands meet depends on shoulder mobility and arm length, and most people find one side much harder. Holding a strap or towel and walking the hands closer over time is better than forcing the clasp, which tends to arch the back and strain the shoulders. Holding each side for the same time helps even things out.
Safety
Skip the stacked knees with knee pain and do the arms in Easy Seat or on a chair. Ease off the arm bind with a shoulder injury. In a forward-folding version, fold from the hips and keep the back long rather than rounding.
Alignment
Cues & common mistakes
Aim for Both sitting bones grounded; spine upright.
Teacher’s cues
- “Sit evenly”
- “Top elbow points up”
Watch out for
Leaning to one side; forcing the hands to meet.
Make it yours
Easier, harder, supported
Sit in Easy Seat for the arms only; use a strap.
- Forward-fold Cow Face
- Blanket under hips
- Strap
In a sequence
Where it fits in a flow
BeforeBound Angle Pose
BeforeEagle Pose
This poseCow Face Pose
AfterGentle Seated Twist
Good to know
Questions
What is Cow Face Pose good for?
Stretching the outer hips and thighs and the shoulders, triceps and chest.
Why can’t my hands meet in Cow Face Pose?
Tight shoulders or arm length. Hold a strap or towel between the hands; it is normal for one side to be harder.
Can I do Cow Face arms without the legs?
Yes. Sit in Easy Seat, kneel or sit on a chair and do the arms only.
How long should I hold Gomukhasana?
5 to 10 breaths per side, or up to a minute or two in a gentle practice.
Why is it called Cow Face Pose?
Go means cow and mukha means face. The stacked knees are said to resemble the lips of a cow, and the elbows its ears.
Go means cow and mukha face; the stacked legs resemble a cow's face.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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